Green Sauce!

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If a healthy, easy-to-make sauce that is delicious on just about everything sounds appealing, you must try the ‘Green Sauce’ created by nutrition expert Dana White. (Dana is a registered dietitian, certified athletic trainer and author with a specialty in culinary nutrition, recipe development and sports nutrition. She is the nutrition expert for Food and founding contributor for Food Network’s Healthy Eats blog.)

Dana miraculously reverse-engineered my absolutely favorite food item at a local Venezuelan restaurant, and I have now made this three times since she posted THE Green Sauce recipe on her blog, Dana White Nutrition.

Dana explains this sauce is a personal obsession (which I share) and describes it as:

“It’s a salad dressing, dipping sauce, sandwich spread, or medium with which you smother anything and immediately like it more. Inspired by a local Venezuelan restaurant in Norwalk, CT. I had to come up with a similar recipe as I can’t make it there as often as I would like (ahem, every day) …..and don’t worry, it’s super easy to make.

Shortly after tasting it, you’ll be putting it on EVERYTHING.”

Courtesy: Dana White

She’s very right: this recipe is extremely easy to make, and so far I’ve sauced fish, chicken, tacos, rice, vegetables, and salad (and you know I do not care for salad) with this delectable sauce. Sometimes I even spill a little so I can lick it up with my finger.

Dana was kind enough to answer several questions I had upon making it for the first time. Following are a few notes I included in my version of the recipe (the recipe is totally Dana’s – I just added a bit more info for those of us who need more detailed recipe directions and hints, LOL).

  • Unlike thyme, with cilantro you can use both the leaves AND the stems, and in this recipe you need to use the stems.  Not the very end/woody part of the stems—you’ll want to cut those off. But toss the stems in because as that makes it far easier to make this recipe than if you had to pull all the leaves off AND it helps give the sauce the right consistency.
  • I use diced onion because I don’t have a very powerful blender but Dana says she just tosses a 1/4 of an onion in one big chunk into the blender.
  • The first time you make it, I recommend using a whole jalapeno with half its seeds (but trim off the stem of course). I found it was not too spicy—but if you really don’t like any spice, you can, of course, remove the seeds and ribs before putting in the jalapeno. And don’t forget to wash your hands after handling the jalapeno!
  • I do not care for raw onion and used too much of it in one of my batches. That said, the raw onion taste dissipates so don’t worry that it will be too raw-oniony. It won’t.
  • This sauce is incredibly versatile. You can eat it cold. You can put it atop anything you are microwaving. You can put it atop fish or chicken or any protein you are baking. I haven’t yet sauteed with it but I bet you can do that too.

It’s low in fat and avocado provides healthy protein – whip it up and brighten your heart-healthy meals!

Green Sauce
Servings: 2 cups
Calories: 46 kcal
Author: Dana White
  • 1 avocado
  • Juice of 2 limes
  • 2 cups fresh cilantro leaves and stems
  • 1 jalapeno pepper
  • ¼ white onion
  • 2 tablespoons white vinegar
  • 1 tablespoon honey
  • 1 teaspoon kosher salt
  • 1 cup water
  1. Juice limes. Trim top off jalapeno (and discard all seeds if you don't want very little kick; my preference is to use whole jalapeno but seed half for a mild kick). Prepare cilantro (chop and discard any brown or woody ends (but keep stems!), rinse and spin/pat dry.)

  2. Combine ingredients in a blender -- no need to chop much of anything - just throw it all in blender.  (If your cilantro is still very wet, reduce the water by a bit).  Blend/puree until smooth

  3. Taste for seasoning and adjust as needed.
  4. If mixture appears too thick, add a little more water.
Nutrition Facts
Green Sauce
Amount Per Serving (0.25 cup)
Calories 46 Calories from Fat 27
% Daily Value*
Fat 3g5%
Sodium 147mg6%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 3g3%
Protein 1g2%
* Percent Daily Values are based on a 2000 calorie diet.

3 thoughts on “Green Sauce!

  1. Wow. I feel like I just got punched in the gut. You made my mouth water with how you described the sauce (great job, seriously!) but you lost me at “cilantro”. Eewwwww! I can’t say how much I despise cilantro. :_(

    I have the gene and even just a little bit of this stuff ruins a meal for me. Since it’s genetic, I know at least 5% (maybe as many as 20%) of your readers will feel the same and they might not even know it, yet. I didn’t find out about my aversion until I was in my 20s and it was painful.

    That said, I’ll try the recipe (thank you!), but I’ll replace cilantro with parsley or fenugreek. I think food writers could do their readers a service by letting them know about predispositions like the cilantro gene and alternatives. Might even reduce food waste a little.

  2. Your point about cilantro is well taken…I love it but some despise it (and I personally despise fenugreek, LOL). Hope the parsley sub works!

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